Can a Chiropractor Help Plantar Fasciitis?
Have you heard the claim that plantar fasciitis can be healed through a few sessions of chiropractic care?
While chiropractors do amazing work, it’s important to set realistic expectations and understand exactly what chiropractors can (and can’t) do to help alleviate your symptoms from plantar fasciitis.
For instance, chiropractic care can address some of the contributing causes of plantar fasciitis (or help mitigate some of the reasons your plantar fasciitis might be worsening).
However, a chiropractor can’t treat plantar fasciitis at the source of the pain or treat the damage to the affected tendons and ligaments in your foot. Think of plantar fasciitis like a flat bicycle tire. You would be wise to deal with the cause of the flat tire (e.g., sweep away the thorns on the sidewalk so you don’t get another flat tire in the future). But to deal with the flat tire itself, you’ll need to patch up the puncture.
Benefits of Chiropractic Care for Plantar Fasciitis
Here are some of the reasons you might consider visiting a chiropractor for plantar fasciitis, as well as some doctor-recommended advice for getting treatment at the source of the pain!
Adjusting Posture
Chiropractic care can help you deal with one significant contributing factor to plantar fasciitis, which is bad posture. The way you walk and the amount of impact generated by your feet because of your body posture can worsen or contribute to plantar fasciitis. A good chiropractor can help you improve your posture, which will in turn improve the way your feet feel as you walk or move!
Balanced Weight
If you suffer from plantar fasciitis in one foot more than the other, it could be that your weight isn’t very balanced across your feet–which bear that weight. A chiropractor can help realign and balance your body so that the weight is distributed more evenly and isn’t falling more heavily on one foot versus the other, allowing the affected foot to heal more quickly and reducing the chance of symptoms recurring.
Physical Activity Level
Chiropractic care can help you feel well in other ways besides balancing your weight and improving your posture. Eliminating aches and pains in your back, neck, and shoulders, can help you feel more positive about your health and life in general, which can in turn encourage you to follow through with simple exercises that will help you heal more quickly from plantar fasciitis.
Doctor Recommended Plantar Fasciitis Treatment
While chiropractic care can have many benefit when it comes to plantar fasciitis, particularly by improving your posture and alignment, don’t forget to focus on the doctor-recommended treatment methods that will get you back on your feet the fastest. Make sure you spend adequate, consistent time each day doing simple stretches, supporting your feet by wearing slip-in orthotics, icing your heels and feet regularly, taking anti-inflammatory medication like ibuprofen to reduce inflammation, and making sure you adequately rest your feet. The more consistent you are by combining these proven treatments–along with chiropractic care if you find that it helps you–the quicker you’ll feel better!
When you choose a chiropractor for plantar fasciitis, make sure you select a provider who sets realistic expectations about what he or she can accomplish in helping you heal. Steer clear of anyone who promises to “heal your plantar fasciitis in X sessions” or who promotes himself or herself as a one-stop cure.
We encourage our clients to take a holistic approach to their health–which means taking a whole-body approach to healing from plantar fasciitis. If you suffer from bad posture or an unbalanced alignment that you think might be contributing to your plantar fasciitis, visiting a chiropractor may be a great option for you!
How to Safely Run with Plantar Fasciitis
You’ll hear us say it again and again: Rest is one of the best treatments for plantar fasciitis.
But when you’re already active or trying to lose weight, should heel pain put an automatic halt to your running or jogging routine? How should experienced runners handle heel pain, versus new runners? And what’s the best regiment of foot care for runners?
Can I Run with Plantar Fasciitis?
Every case of plantar fasciitis is different. Some runners can “push through” mild plantar fasciitis and continue their workout routine as normal while treating the cause of the problem with orthotic inserts and icing. For others, running can cause additional damage to the plantar fasciitis ligament, worsening the condition or causing such excruciating pain that even walking is incredibly difficult – and running is near impossible.
If your pain is severe, it’s best to start by resting from vigorous activities for a few days; however if your plantar fasciitis is mild or moderate, it’s possible to safely enjoy running.
Bouts of Plantar Fasciitis in Experienced Runners
If you are an experienced runner and have a bout of plantar fasciitis, it is smart to take a few days off before resuming your running. Focus on stretching your feet a few times a day, and foam rolling your calves and legs. Worn-out or non-supportive shoes may be a contributing factor to your plantar fasciitis, so consider replacing your sneakers or investing in a pair of plantar fasciitis inserts.
Once your feet begin to feel better, re-incorporate running into your routine at a reduced volume and slowly build back up to your regular workouts.
New Runners With Plantar Fasciitis
It’s also possible to begin incorporating running into your fitness routine, even if you already have mild to moderate plantar fasciitis. Start out by walking, and begin incorporating intervals of jogging or running with walking. Rest a few days between your runs to make sure your feet have enough time to recover, and slowly increase the duration of your running intervals until you are jogging more than walking. Always ice the area for 20 minutes after each session.
If you have severe plantar fasciitis or at any point your pain becomes severe, refrain from running until you consult your doctor for medical advice.
How Can Running Cause Heel Pain?
Repetitive movements combined with impact can be a fast-track to injury no matter which body part is involved! And running takes the cake for repetitive movement and impact.
The major ligament in the human foot is the plantar fascia – a stretchy band of tissue that spans the arch of the foot from heel to ball. This elastic ligament is designed to bear your weight and absorb the impact of walking or running; however, the repetitive movements of running can place a lot of strain on this ligament over time, leading to wear and tear, inflammation, or degeneration of the fatty heel pad — in other words, plantar fasciitis.
Heel pain, the hallmark symptom of plantar fasciitis, develops when bony protrusions of calcium called heel spurs form on the heel bone, as the body attempts to prop up the damaged plantar fascia. These heel spurs can prod the soft, fatty tissues when you walk or run.
Foot Care for Runners with Plantar Fasciitis
Whether you’re a new or experienced runner, proper foot care can help you run safely, avoid exacerbating your plantar fasciitis, and avoid other injuries like stress fractures, sprains, shin splints, back pain:
Warm Up Thoroughly Before You Run
A good warmup is vital for any safe workout – but that doesn’t mean you need to stand still and stretch each of your muscles! The goals of your warmup should be to gradually increase your heart rate, improve the range of motions of your most important joints, increase capillary activation, and increase the elasticity of your tendons and ligaments.
A typical running warm up should include exercises to “wake up” your hip flexors and legs – such as lunges, squats, and leg swings. However, when you have plantar fasciitis you need to pay special attention to your ankles, calves, and plantar fascia ligament during your warm up.
Here are a few exercises to incorporate into your running warm up if you have plantar fasciitis:
- Calf raises
- Pointing and flexing your toes
- Ankle circles
Regularly Stretch your Feet and Legs
While warm-up stretches are extremely important, don’t make the mistake of only stretching your legs and feet right before a run. Taking time to stretch your calves, thighs, and feet to help strengthen your muscles, improve flexibility, and reduce any pain you may be experiencing from plantar fasciitis. Learn how to do several easy stretches here.
Ice After Your Workouts
If you anticipate you might struggle with heel pain after a run, try elevating and icing your feet after your cool down. Ice for 10-15 minutes after your run, and again in the evening if you are still experiencing heel pain.
There are a variety of ways you can ice your feet. Try using Ice Therapy Slippers, or fill a bucket with ice water and submerge your feet. Some people will also hold a bag of frozen vegetables to the bottom of their foot.
Listen to Your Body and Rest Regularly
When you have plantar fasciitis, listening to your body is vital no matter what — but especially when you want to lead an active, healthy lifestyle. There will be times when you have to reduce the intensity of your workouts or take a few extra days rest to heal, and that’s okay! Instead of “pushing through the pain”, reduce the intensity of your workouts until you know you can complete them safely.
Running should make you feel healthier, not put you in excruciating pain. If you have mild plantar fasciitis, make sure you take special care of your feet and listen to your body. Take rest days in between your runs to give your feet time to heal and recover.
Address Foot Pain Immediately
Runners are notorious for ignoring foot and heel pain until it becomes acute. Taking immediate action when you notice pain–or better yet, heading off the pain by following these foot care tips–can help you avoid or mitigate plantar fasciitis/runner’s heel and other injuries.
Keep Feet Moisturized but Dry
Apply moisturizer right after you shower to keep your feet from cracking during a run and to reduce the amount of friction from rubbing against your socks–which could lead to blisters and problematic gait changes as you try to avoid the new painful hotspots.
Avoid applying moisturizer right before a run, since keeping your feet dry will also help you avoid fungal problems like athlete’s foot.
Support and Cushion Your Feet
One of the best ways you can care for your feet as a runner is by wearing orthotic inserts like heel seats, which lift and align the arch of the foot and cushion the heel. These unique orthotic inserts slip into your favorite pair of shoes, offering lighter, more cost-effective support than orthotic shoes.
Orthotic inserts also offer the added benefit of correcting subtle gait imperfections, like supination or pronation, which can put extra wear and tear on your arch.
Try Taping
To prevent or manage the pain of heel spurs or plantar fasciitis, try taping your feet. Taping gives you additional support for the fascia and heel, improves circulation and blood flow, and helps reduce swelling and inflammation with gentle compression.
Avoid Running on Hard, Uneven Surfaces
Whenever possible, go easy on your feet by running on soft, even surfaces. When you add distance to your runs, do so incrementally–increasing distance in leaps and bounds can put too much strain on your feet prematurely.
Try Using a Sock Night Splint
Using a sock night splint–a soft night splint that stretches your foot/feet, while sleeping can help reduce inflammation and reduce morning pain from plantar fasciitis. Since your feet aren’t in motion during sleep, the muscles and tendons tighten up. By stretching them with a night splint, you can avoid or greatly reduce tightness and pain the following day.
Plantar fasciitis doesn’t have to mean the end of your running career. Running is a great way to stay active and healthy — as long as you make sure that the health of your feet is a top priority, too!
5 Lesser-Known Causes of Heel Pain
Plantar fasciitis and heel spurs are two of the most common causes of heel pain – but there are other conditions that may cause pain in the heel and arch of the foot.
If you’ve read the symptoms of plantar fasciitis or tried the common home remedies and it just doesn’t seem to fit, here are five other conditions you may be experiencing.
Click here to learn about our #1 best-selling heel pain treatment.
1. Bursitis of the Heel
Bursitis affects the bursae, which cushion and lubricate major joints of the body. Some people get bursitis of the heel, which occurs when the retrocalcaneal bursa becomes inflamed and irritated.
Unlike plantar fasciitis, pain from bursitis of the heel is usually felt in the back of the heel where it meets the Achilles tendon, not on the bottom of the foot. The skin may also be red, tender, and warm to the touch.
Treatments for Bursitis of the Heel
Treatment for mild bursitis is very similar to that of plantar fasciitis and heel spurs. Rest and ice are the first options to consider when you are experiencing pain. Shoe inserts can also help reduce and prevent pain from bursitis because they cushion the heel and reduce the impact from exercise.
2. Osteomyelitis of the Heel
Osteomyelitis of the heel is a bone infection caused by microorganisms like bacteria and fungi. It is more common in children because of accelerated bone growth, and can also be associated with diabetes.
Osteomyelitis of the heel not only causes localized pain in the joint, but may also have accompanying symptoms of infection like fever and lethargy.
Treatments for Osteomyelitis of the Heel
If you suspect that you may have osteomyelitis, it is important that you visit a physician or podiatrist as soon as possible. Medical treatments include antibiotics and surgery to remove infected tissues.
3. Haglunds Deformity
Haglunds deformity, also known as “pump bump” is the enlargement of the back of the heel bone. It results when the Achilles tendon is caught between the heel bone and the back of the shoe, causing irritation and pain.
Pain from Haglunds deformity can be felt in the back of the heel near the Achilles tendon, and may also involve redness, swelling, and tenderness.
Treatments for Haglunds Deformity
Pain from Haglunds deformity can usually be controlled with anti-inflammatory medications, proper footwear, and icing the area. Orthotics can also help improve positioning of the foot and controlling movement within the shoe, which can also help reduce symptoms.
4. Posterior Tibial Tendonitis
Posterior tibial tendonitis involves the irritation of the posterior tibial tendon. Pain is often experienced with movements involving pushing off from the ground such as walking, running, and jumping.
If you have posterior tibial tendonitis, you may feel pain in the inside of your foot, heel, ankle, and even up a few inches into your shin.
Not sure if you have posterior tibial tendonitis? Try standing on one foot and raising your heel off the floor. If you experience difficulty and pain, you probably have posterior tibial tendonitis.
Treatments for Posterior Tibial Tendonitis
Treatment for posterior tibial tendonitis includes rest, and supportive footwear or shoe inserts to support your arches. Calf and ankle stretches, and strengthening exercises for the posterior tibial tendon can also provide short and long-term relief.
5. Overpronation
Overpronation can cause plantar fasciitis, but it can also cause a variety of other foot, heel, and leg conditions as well. Overpronation is when your foot rolls too far inward, which decreases the foot’s efficiency in absorbing shock and puts excess force on the inner toes.
Pain from overpronation may include heel pain, bunions or pain in the big toe, and tightness in the muscles of the leg. If you suspect you have overpronation, take a look at the tread on your shoes. Most people with overpronation will see unusual wear patterns on the tread, with heavier wear on the inside edge of the sole.
Treatments for Overpronation
Common treatment options for overpronation are orthotic inserts and stretching. Heel and leg pain can often be eased by stretching the foot and calf muscles, and exercising the foot can add stability and prevent future pain.
Having a better idea of what’s really wrong with your heels can help you narrow down a more effective treatment. While plantar fasciitis is the most common heel pain condition, there are many other causes that are lesser-known. When in doubt, talking to your doctor about your heel pain should help you get an accurate diagnosis and treatment plan.
25 Exercises You Can Do with Plantar Fasciitis
Weight loss is hard enough as it is – but when you have plantar fasciitis it can seem near impossible.
And being overweight can cause or worsen plantar fasciitis.
But there is good news:
There are a variety of exercises of all types that can aid with your weight loss, without causing your plantar fasciitis to flare up.
Click the links below to skip sections:
Cardio Exercises:
Cardio exercises are often the go-to weight loss exercise. Doing cardio burns calories and promotes a healthy cardiovascular system.
Here are our top plantar fasciitis-friendly cardio exercises:
1. Stationary Cycle
Stationary cycles mimic the movements of riding a regular bicycle, but can be done indoors. Because you are not putting your full body weight on your feet, it is much easier on the feet than running.
2. Hand Cycle
Some gyms have a piece of equipment that is very similar to the stationary cycle, but it has hand pedals instead of foot pedals. This allows you to get your heart rate up and exercise the muscles of your upper body, without any impact on your feet.
3. Swimming
Swimming is a great, low-impact exercise that can easily be done with plantar fasciitis. Swim laps at your local rec center, or try a water aerobics class. Make sure that you wear supportive water shoes or spend minimal time barefoot outside of the pool.
4. Rowing
Any type of rowing is a great way to work out when you have plantar fasciitis. Most gyms (especially CrossFit gyms) have rowing machines, which involves pulling on a handle to spin a flywheel. Actual rowing in a boat or kayaking is also a great exercise that is easy on the feet. Kayaks and rowing boats can usually be rented at your local lake for $10-$25.
5. Elliptical
The elliptical is a common alternative to running on a treadmill, and it is much lower-impact. If your feet are particularly sensitive, the elliptical still may cause pain. If this happens, try a different type of cardio or rest your feet for the day.
Shop guaranteed heel pain products!
Conditioning Exercises:
Conditioning exercises are similar to cardio exercises, but their goal is to get your heart rate higher with short bursts of intense activity. While many conditioning exercises involve bearing weight, jumping, or other jarring movements, here are a couple that are easy on the feet.
6. Battle Ropes:
Battle ropes are available at some gyms and fitness centers. To do this exercise, stand in an athletic position with your feet shoulder-width apart. Grip one rope in each hand, and bring them up and slam them down one at a time, creating a ripple through the rope. You can also raise and slam both ropes at the same time, or wave them side to side. Perform each movement for 30 seconds, and rest 30 seconds, repeating three to five times.
7. Sprints:
While running sprints can be hard on the feet, doing sprints on your favorite cardio equipment can be both effective and pain-free. Using the stationary cycle, hand cycle, rowing machine, or elliptical, alternate going as fast as you can for 30 seconds, and resting for 30 seconds.
Strength Exercises:
While heavy weight-bearing exercises can be hard on the feet, there are many bodyweight, machine, and upper body exercises that can safely be performed even with severe plantar fasciitis. Strength exercises burn calories and build lean muscle, which helps your body burn more calories throughout the day while giving you a “toned” look.
Strength Exercises for Lower Body:
Plantar fasciitis limits the types of lower body exercises that can be done without causing pain, but these should help you strengthen your muscles without compromising your feet:
8. Leg Curl
Most gyms will have a machine for leg curls, which works your hamstrings. This exercise involves pulling your foot towards your rear end, flexing against the resistance of the machine.
9. Leg Extension
Leg extensions are another resistance exercise that can be performed on a machine at the gym. To do this exercise, you will flex your leg and extend it against resistance, working your quadriceps.
10. Band Swings
You can work your adductors and abductors (outer and inner thighs) by standing with a band looped around your foot, and swinging it to the side. Band adduction involves swinging your foot against the band inward towards the centerline of your body, while band abduction involves swinging your foot outward away from the centerline of your body.
Strength Exercises for Upper Body:
11. Bench Press
The bench press is a functional exercise that primarily works your arms and chest. This exercise is performed lying on your back, which makes it safe and comfortable to do when you have foot pain.
12. Pull Ups
Pull ups are a great exercise for your upper back and arms, and can be done at the gym – or on the monkey bars at the park!
13. Dips
Dips strengthen your triceps, chest, shoulders, and back.
14. Push Ups
Push ups can be done from the comfort of your own home, and they work your arms, chest, and core. If regular push ups are too hard or if bearing weight on your toes is uncomfortable for your plantar fasciitis, you can perform push ups from your knees.
Ab Exercises:
15. Sit Ups
Sit ups require no equipment, and can easily be done from anywhere.
16. Ab Wheel
Ab wheel rollouts are done with a piece of equipment called the “ab wheel or “ab roller”. This exercise is performed on your hands and knees – simply roll the ab roller out in front of your body slowly, and then pull it back.
17. Reverse Crunch
Reverse crunches are another exercise that you can do from home. Lie on your back on the floor, with your knees at a 90 degree angle and your shins parallel to the ground. Pull your knees towards your chest and roll your pelvis backward, raising your hips from the floor.
Stretches:
Stretching is not only a form of exercise: studies show that stretching of the feet can help reduce pain caused by plantar fasciitis.
18. Ankle Circles
To do ankle circles, sit or stand with one foot elevated a few inches off the ground. Rotate your ankle around in circles slowly several times, and reverse directions. Ankle circles are great for stretching your ankle, Achilles tendon, and foot.
19. Plantar Stretch
The plantar stretch is one of the best stretches for plantar fasciitis. Perform this stretch in the morning and evening on both sides.
20. Downward Facing Dog
Downward facing dog is a yoga pose that stretches the entire posterior chain as well as the feet.
21. Cat/Cow
The cat/cow stretch is performed on the hands and knees, so it is comfortable to do even if you have severe heel pain. This stretches your abs, back, and opens up your chest.
22. Wall Stretch
The wall stretch is another perfect stretch to help relieve pain from plantar fasciitis. Learn how to do the wall stretch.
Other Types of Exercises
There are many other exercises that combine different aspects of strength, stretching, and cardio.
Here are a few you can try that are gentle on the feet:
23. Yoga
Yoga is a great, relaxing exercise that helps lengthen and strengthen your muscles. Taking an in-person class is ideal to start, and there are lots of great videos online to help guide you through easy workouts.
24. Supermans
Supermans are a move that strengthen your back. To do this exercise, lie face-down on the ground, and lift your arms and legs from the floor, flexing your back. Hold for a moment, and relax back to the floor.
25. Pilates
Pilates involves mostly bodyweight strengthening exercises, but don’t think you won’t work up a sweat! It usually does not involve much time on your feet, so it’s perfect for plantar fasciitis!
Other Tips for Losing Weight with Plantar Fasciitis
There you have it, 25 exercises that will help you stay fit and healthy, even with heel pain! If you are still worried that you might experience heel pain from doing these exercises, icing your feet after you work out can be a big help.
A healthy diet is also key to losing weight, especially when you have to keep your exercise routine moderate. Focus on eating lots of lean proteins, healthy fats, and fruits and veggies.
Plantar fasciitis and obesity do not have to be a never-ending cycle. Break free from both by doing easy-on-the-feet exercises two to three times a week.
How to Find the Right Doctor for Plantar Fasciitis
The pain from plantar fasciitis is no joke. In fact, the condition can be so debilitating that walking feels all but impossible, especially first thing in the morning. When is it time to involve the help of a medical professional or foot doctor? What should you try before you seek medical attention for plantar fasciitis? What kind of doctor should you see?
Trying to determine the best course of action–especially when you’re in pain–can feel overwhelming to say the least. Keep reading to learn the answers to your questions about seeking help from a foot doctor.
Home Remedies You Can Try
Before you see a doctor, keep in mind that while the pain from plantar fasciitis can be severe, the condition often responds well to home remedies without medical intervention. Try a combination of the following home remedies. You might be surprised by how much they help!
Stretching: There are many simple stretches you can do right from the comfort of your own home. Stretching several times a day on an ongoing basis can strengthen your fascia and surrounding muscles and tendons, significantly speeding up the healing process. Try these easy stretches for plantar fasciitis.
Slip-in Orthotics: Cost-effective slip-in Heel Seats can provide immediate relief from the pain in your heels and fascia, allowing you to go about your daily activities by supporting and cushioning your fascia and heel.
Icing: Icing can greatly reduce the painful inflammation in your heels and fascia. Consistent icing, several times a day will provide the best results. It’s best to limit icing to 20 minutes at a time.
Dietary Changes: Weight and diet go hand in hand with plantar fasciitis. Click here to learn more about how weight and diet affect the health of your feet, and can be used to improve pain management.
When to See a Doctor
It’s important to see a doctor if you begin experiencing numbness in your feet or heels, fever along with the pain of plantar fasciitis, or if you start experiencing pain even when you’re not putting weight on the affected areas. You should also call a doctor if you’ve tried the home remedies above (along with a healthy dose of resting your feet and heels), and you haven’t seen improvement.
What Kind of Doctor for Plantar Fasciitis?
General Practitioner:
If you decide that seeing a doctor is the right move to treat your plantar fasciitis, your general practitioner is a great place to start. Because plantar fasciitis is a common ailment, most GPs are quite familiar with it and can be a great resource in coordinating with a specialist or determining additional treatment.
Sports Medicine Specialist
A sports medicine specialist is a great option for anyone whose plantar fasciitis is a result of a specialized activity, like running, soccer, or football. This specialist will not only be able to help you with additional treatment options, but he or she can help make specific recommendations as far as getting back into the swing of things in your training regiment.
Orthopedic Specialist
An orthopedic specialist may be able to offer valuable insight into treatment options, especially if your plantar fasciitis is severe or there are other underlying problems with your joints and tissues. While orthopedic specialists do spend much of their time dealing with foot related issues, they also specialize in dealing with the body’s joints and tissues at large.
Podiatric Specialist or Foot Doctor
Podiatric specialists deal specifically with the muscles, joints, tissues, and bones of the feet. They’re known as “foot doctors” for a reason! In severe cases, or in cases that do not respond to treatment, your general practitioner is likely to recommend you to a podiatry specialist.
Keep in mind that your insurance may require you to get preauthorization to see a specialist. Start by visiting with a trusted general practitioner. He or she will be able to make a good recommendation and put you in good hands. If at any point you feel rushed to make a decision, or feel like a particular course of treatment might not be for you because of the potential side effects and risks (surgery or steroids, for example), remember that you’re your own best advocate when it comes to your health. Do your own research, and don’t be afraid to ask for a second opinion!
While most cases of plantar fasciitis can be treated effectively and easily at home without medical intervention, knowing your options for medical treatment is important and can be a critical step toward healing. Carefully monitor your symptoms, try at-home remedies, and then seek medical help if symptoms don’t improve to get you back on your feet!
More Professional Treatment Options for Heel Pain
